Comparing Nutrients in 1 kilogram Almonds VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%

Macro Nutrients

	Almonds	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	200% 5790kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	111% 144g	130g per day for Men 19-50 years
Sugars	60% 43.5g	77.7% 56.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.5% 1.1g	1.38% 1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.7g	% 30g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0.8g	g per day for Men 19-50 years
Fiber	329% 125g	7.9% 3g	38g per day for Men 19-50 years
Protein	378% 212g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	269% 2690mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	464% 37mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	65.7% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	127% 890mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	911% 30980mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1927% 28900mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	17% 633g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 1 kilogram of Almonds has 6.8 times more Vitamin B1, 26.5 times more Vitamin B2, 8 times more Vitamin B3, 3.2 times more Vitamin B5, 3.7 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin E than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• 1 kilogram of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin B9 and Vitamin E
• Both Almonds as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 1 kilogram of Almonds has 24.5 times more Calcium, 21 times more Copper, 8.6 times more Iron, 7.9 times more Magnesium, 14.4 times more Manganese, 5.4 times more Phosphorus, 4.6 times more Selenium and 12.5 times more Zinc than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 1 kg of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contains 4.2 times more Potassium and 2890 times more Sodium than Almonds.
• 1 kilogram of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 6.4 times more Energy, 161.1 times more Fat, 190.1 times more Saturated Fat, 160.1 times more Omega 6, 1.5 times more Carbohydrate, 41.7 times more Fiber and 2.6 times more Protein than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 1 kg of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contains 1.3 times more Sugars than Almonds.
• 1 kilogram of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 6 and Fiber
• Both Almonds as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3 in one kilogram.